Glam Slam: Hot Bodies Week – Cameron Diaz’s Awesome Arms!

When your boyfriend is A-Rod, it probably doesn’t take much incentive to get you to the gym.

Not that Cameron Diaz needs any arm-twisting. She’s always been athletic, but since dating the Yankee third baseman, she’s taken her already fit physique to the next level… including her amazing arms!

For day four of our “Hot Bodies” week, we focus on the arms courtesy of celeb trainer Joe Dowdell, who has worked with Natalie Portman, Eva Mendes, Anne Hathaway and Claire Danes.

“Cameron Diaz has always been known for having a great body,” Joe says, “but it wasn’t until the scene in “Charlie’s Angels” where she was wearing that white two-piece bikini carrying a surfboard that cemented her with a spot in the world of the best celeb bodies. And, what stood out for many of us while watching that scene was the tonality of Cameron’s arms while gripping and carrying that board as she strutted across the beach.”

Here is Joe’s plan to get your arms toned.

“Perform each sequence then rest the prescribed amount of time, noted below. Once you can perform all 3 sets of the exercises for the maximum number of prescribed repetitions and then increase weight by 2.5-5 lbs. for the next workout.”

A1) Standing Dumbbell Zottman Curls
Set Up: Stand with your feet hip width apart, knees slightly bent and holding a pair of dumbbells in front of your upper thighs, palms facing outward.

Movement: Take 1 second to curl the dumbbells up toward your shoulders without letting your upper arms swing forward or backward. Rotate your wrists at the top of the movement so that your palms are facing away from you. Then, take 3 seconds to lower the dumbbells back down toward your upper thighs (except palms facing inward). Rotate your wrists to the original start position (i.e. palms facing away from the body). Repeat for the prescribed number of repetitions.

Tips: Keep your core braced throughout the movement.

The Details:
Sets: 3
Reps: 10-12
Rest Period: Wk 1 – 60 secs, Wk 2 – 45 secs, Wk 3 – 30 secs, Wk 4 – 15 secs

A2) Supine DB Triceps Extension
Set Up: Lie on a flat bench with your feet flat on the floor. Hold a pair of dumbbells straight over your shoulders.

Movement: Keeping your upper arms in the same position; take 2 seconds to lower the dumbbells by bending at your elbow joints and lower your forearms until they are slightly lower than parallel to the floor. The dumbbells will be on either side of your face in the bottom position and pause for 1 second. Squeeze the triceps and take 1 second to return to the start. Repeat for the prescribed number of repetitions.

Tips: Don’t use too much weight. Keep your upper arms in the same position throughout the movement. The forearms should pivot around the elbow joint.

The Details:
Sets: 3
Reps: 10-12
Rest Period: Wk 1 – 60 secs, Wk 2 – 45 secs, Wk 3 – 30 secs, Wk 4 – 15 secs

A3) Standing Low Pulley Cable Curls
Set Up: Stand facing a cable column with your feet hip width apart; knees slightly bent and holding an E-Z bar (i.e. it’s a bar with a couple of bends in it) attachment, which is connected to a low pulley and palms facing away from the body. The bar should be resting gently against your upper thighs.

Movement: Brace your core and take 1 second to curl the E-Z bar up toward your shoulders without letting your upper arms swing forward or backward. There is no pause at the top of the movement and then take 3 seconds to lower the E-Z bar back down toward your upper thighs. Repeat for the prescribed number of repetitions.

Tips: Keep your core braced throughout the movement. Keep your upper arms in the same position throughout the movement. The forearms should pivot around the elbow joint.

The Details:
Sets: 3
Reps: 10-12
Rest Period: Wk 1 – 60 secs, Wk 2 – 60 secs, Wk 3 – 60 secs, Wk 4 – 60 secs

Rest Periods:
Each week you do the circuits, lessen your seconds of rest between each exercise. For example: Week 1: Rest 60 seconds between each exercise. Week 2: Rest 45 seconds between each exercise. Week 3: Rest 30 seconds between each exercise. Week 4: Rest 15 seconds between each exercise. Weeks 1-4: Rest 60 seconds after each circuit.